I say "something like". I wouldn't military press all three times--maybe bar one time db one time and something completely different the other--maybe you could do your lat raises then. And I'd probably do some variant for one of the chin up sessions, like weighted, or band assisted for volume or something. Personally 5 lifts is a lot. I have 3 in my present routine, and I still take a long time, because I need long rests.

A lot depends on your own abilities and history. If you can handle benching 3 times a week, fine. Most people can handle more frequency for upper body stuff than lower. Also, most people can handle more frequent squatting than DLing.

_________________Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan

i'm still not sure what i should do with the new 3rd workout day in the off-season. maybe im goin to do a calisthenics day and go hard on pull ups on that day, cause i really like pull ups. but the question is, if that would make sense.

Don't discount cable work. There are exercises where cable works better than free weights. For example, Sgl Arm Kneeling Cable Press is actually an anti-rotational core exercise which is also a press. It would be hard to do that with a dumbbell. The trick is to take the best of each modality and don't exclude something just because it's not what you normally think of as best.

_________________Stu Ward_________________Let thy food be thy medicine, and thy medicine be thy food.~HippocratesStrength is the adaptation that leads to all other adaptations that you really care about - Charles Staley_________________Thanks TimD

...You asked, otherwise I think this is best done by you or trainer or anyone but me.

You don't give yourself enough credit sometimes.

_________________Stu Ward_________________Let thy food be thy medicine, and thy medicine be thy food.~HippocratesStrength is the adaptation that leads to all other adaptations that you really care about - Charles Staley_________________Thanks TimD

Back gets very heavy treatment. Farmers walks are 'epic' indeed for the back, same with those overhead squats. Of course, same with deadlift and squat.

EDIT: a backward sled pull can hit the back, if you do a "row hold". Before you begin dragging, retract your shoulder blades and keep them retracted through the entire drag. Hits the back isometrically.

By the way, that's not a Dan John routine that he ever published, that's Ken's interpretation of using Dan John's ideas to a two-day powerlifting-centric routine. Dan is into carries, sleds, and compound full body movements.

Back gets very heavy treatment. Farmers walks are 'epic' indeed for the back, same with those overhead squats. Of course, same with deadlift and squat.

EDIT: a backward sled pull can hit the back, if you do a "row hold". Before you begin dragging, retract your shoulder blades and keep them retracted through the entire drag. Hits the back isometrically.

By the way, that's not a Dan John routine that he ever published, that's Ken's interpretation of using Dan John's ideas to a two-day powerlifting-centric routine. Dan is into carries, sleds, and compound full body movements.

but all these exercises don't hit the upper back so much? i like the kendowns routine!

edit: ah ok, the back walk with the sled performed like a row is going to hit the back really well!

Back gets very heavy treatment. Farmers walks are 'epic' indeed for the back, same with those overhead squats. Of course, same with deadlift and squat.

EDIT: a backward sled pull can hit the back, if you do a "row hold". Before you begin dragging, retract your shoulder blades and keep them retracted through the entire drag. Hits the back isometrically.

By the way, that's not a Dan John routine that he ever published, that's Ken's interpretation of using Dan John's ideas to a two-day powerlifting-centric routine. Dan is into carries, sleds, and compound full body movements.

but all these exercises don't hit the upper back so much? i like the kendowns routine!

Farmers walks hit the upper back -- if you stand up straight. If you slouch, well, obviously not.

Deadlift hits upper back hard.

BTW, I just realized the routine says deadlift every other session, sometimes twice/week. That's probably way too much. You can skip it altogether every other B day, do squats that day if you like, or just add more carries, like waiters walks.

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